Recommended Number of Food Guide Servings per Day Children Age in Years
2-3
Sex
Vegetables and Fruit
4-8
Teens 9-13
Girls and Boys
Adults
14-18 Females
19-50
Males
Females
What is One Food Guide Serving?
Make each Food Guide Serving count…
Look at the examples below.
wherever you are – at home, at school, at work or when eating out! 4 Eat at least one dark green and one orange vegetable each day.
51+
Males
Females
• Go for dark green vegetables such as broccoli, romaine lettuce and spinach. • Go for orange vegetables such as carrots, sweet potatoes and winter squash.
Males
4Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
4
5
6
7
8 7-8 8-10 7
7
Fresh, frozen or canned vegetables 125 mL (1⁄2 cup)
Leafy vegetables Cooked: 125 mL (1⁄2 cup) Raw: 250 mL (1 cup)
Fresh, frozen or canned fruits 1 fruit or 125 mL (1⁄2 cup)
100% Juice 125 mL (1⁄2 cup)
• Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.
4Have vegetables and fruit more often than juice. 4 Make at least half of your grain products whole grain each day.
Grain Products
• Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice. • Enjoy whole grain breads, oatmeal or whole wheat pasta.
3
4
6
6
7 6-7 8
6
7
4 Choose grain products that are lower in fat, sugar or salt. Bread 1 slice (35g)
Bagel 1 ⁄2 bagel (45 g)
Cereal Cold: 30 g Hot: 175 mL (3⁄4 cup)
Cooked rice, Flat breads 1 ⁄2 pita or 1⁄2 tortilla (35 g) bulgur or quinoa 125 mL (1⁄2 cup)
Cooked pasta or couscous 125 mL (1⁄2 cup)
• Compare the Nutrition Facts table on labels to make wise choices. • Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
4 Drink skim, 1%, or 2% milk each day.
Milk and Alternatives
• Have 500 mL (2 cups) of milk every day for adequate vitamin D. • Drink fortified soy beverages if you do not drink milk.
2
2 3-4 3-4 3-4 2
2
3
3
4 Select lower fat milk alternatives. Milk or powdered milk (reconstituted) 250 mL (1 cup)
Canned milk (evaporated) 125 mL (1⁄2 cup)
Fortified soy beverage 250 mL (1 cup)
Kefir 175 g (3⁄4 cup)
Yogurt 175 g (3⁄4 cup)
Cheese 50 g (1 1⁄2 oz.)
• Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.
4 Have meat alternatives such as beans, lentils and tofu often.
Meat and Alternatives
1
1 1-2
2
3
2
3
2
4 Eat at least two Food Guide Servings of fish each week.*
3
• Choose fish such as char, herring, mackerel, salmon, sardines and trout.
4 Select lean meat and alternatives prepared with little or no added fat or salt.
The chart above shows how many Food Guide Servings you need from each of the four food groups every day. Having the amount and type of food recommended and following the tips in Canada’s Food Guide will help: • Meet your needs for vitamins, minerals and other nutrients. • Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis. • Contribute to your overall health and vitality.
Cooked fish, shellfish, Cooked legumes poultry, lean meat 175 mL (3⁄4 cup) 1 1 75 g (2 ⁄2 oz.)/125 mL ( ⁄2 cup)
Oils and Fats
Tofu 150 g or 175 mL (3⁄4 cup)
Eggs 2 eggs
Peanut or nut butters 30 mL (2 Tbsp)
• Include a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise. • Use vegetable oils such as canola, olive and soybean. • Choose soft margarines that are low in saturated and trans fats. • Limit butter, hard margarine, lard and shortening.
Shelled nuts and seeds 60 mL (1⁄4 cup)
• Trim the visible fat from meats. Remove the skin on poultry. • Use cooking methods such as roasting, baking or poaching that require little or no added fat. • If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.
Enjoy a variety of foods from the four food groups.
Satisfy your thirst with water! Drink water regularly. It’s a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active.
* Health Canada provides advice for limiting exposure to mercury from certain types of fish. Refer to www.healthcanada.gc.ca for the latest information.